Medial tibial stress syndrome, or MTSS, is the medical name for shin splints. This condition causes pain down the length of the tibia bone, which is found on the front of the shin. When you develop this condition, there is generally no need for pharmaceutical drug intervention. Your best bet is to use natural remedies that can be done from your home.
New Shoes
Wearing worn-out sneakers during exercise sessions and sporting events can have an adverse effect on your movement patterns. This can place undue stress on your tibialis anterior muscles and spark pain in your shins. The tibialis anterior are the muscles you can feel on your shins. As a treatment and preventative measure, get yourself a new pair of running shoes. You can also make an appointment with a podiatrist to get custom-fit orthotics.
Rest
When you're an avid athlete, it might be hard to grasp the idea of exercise cessation, but this can speak volumes when it comes to treating shin splints. Even if you get new shoes and continually run or work out, it doesn't give your shins time to heal. You should rest until day-to-day activities are pain free, according to Rice University's website.
Stretching
Tight tibialis anterior and calf muscles can increase the odds of getting shin splints. By stretching these muscles regularly, you can treat your current pain and help prevent it. To stretch your calves, place the balls of your bare feet on a step and slowly lower your heels down by bending your ankles. Stop when you feel a good stretch on the back of your lower legs and hold this for 30 to 45 seconds. To stretch your anterior tibialis muscles, sit on the floor with your legs straight in front of you and together. Have an assistant place her hands on your feet and slowly push them down toward the floor. Once you feel a good stretch on your shins, hold this for 30 to 45 seconds. In both cases, ease into these stretches slowly and release them slowly.
Ice
For best results, apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days, according to the Mayo Clinic's website. The best way to do this is to wrap several ice cubes in a towel and hold it against your shin.
Exercise Substitution
Running downhill, making repetitive sharp cuts and running on uneven terrain are common causes of shin splints. Once you have rested your legs and are about to start training again, make substitutions from your regular routines. For example, instead of doing hill sprint intervals in which you run up the hill and jog back down, perform elliptical training or indoor cycling. By doing these exercises, you're still able to build your strength and aerobic capacity, but you won't have to worry about impact.
